Collard Greens vs. Pea Shoots
Nutrition comparison of Collard Greens and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and pea shoots:
- Both collard greens and pea shoots are high in Vitamin C and dietary fiber.
- Collard green has more riboflavin and pantothenic acid.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard greens and pea shoots contain similar amounts of calories - collard green has 32 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and heavier in fat compared to pea shoots per calorie. Collard greens has a macronutrient ratio of 31:55:14 and for pea shoots, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Pea Shoots | |
|---|---|---|
| Protein | 31% | 24% |
| Carbohydrates | 55% | 70% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and pea shoots contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both collard greens and pea shoots are high in dietary fiber. Collard green has 67% more dietary fiber than pea shoot - collard green has 4g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Collard greens and pea shoots contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Collard greens and pea shoots contain similar amounts of protein - collard green has 3g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both collard greens and pea shoots are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both collard greens and pea shoots are high in Vitamin C. Collard green has 43% more Vitamin C than pea shoot - collard green has 35.3mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 19 times more Vitamin A than pea shoot - collard green has 251ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Collard green has more Vitamin E than pea shoot - collard green has 2.3mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than pea shoot - collard green has 437.1ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Collard green has more riboflavin and pantothenic acid. Both collard greens and pea shoots contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Collard Greens | Pea Shoots | |
|---|---|---|
| Thiamin | 0.054 MG | 0.1 MG |
| Riboflavin | 0.13 MG | 0.05 MG |
| Niacin | 0.742 MG | 1 MG |
| Pantothenic acid | 0.267 MG | ~ |
| Vitamin B6 | 0.165 MG | 0.1 MG |
| Folate | 129 UG | 62 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 867% more calcium than pea shoot - collard green has 232mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 170% more iron than collard green - collard green has 0.47mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Collard green is a great source of potassium and it has 33% more potassium than pea shoot - collard green has 213mg of potassium per 100 grams and pea shoot has 160mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Collard Greens or Pea Shoots .
Note: The specific food items compared are: Collard Greens (Collards, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Collard Greens g
()
|
Daily Values (%) |
Pea Shoots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or pea shoots contain more calories in 100 grams?Collard greens and pea shoots contain similar amounts of calories - collard green has 32 calories in 100g and pea shoot has 35 calories.
Is collard greens or pea shoots better for protein?
Collard greens and pea shoots contain similar amounts of protein - collard green has 3g of protein per 100 grams and pea shoot has 2.4g of protein.
Does collard greens or pea shoots have more carbohydrates?
By weight, collard greens and pea shoots contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does collard greens or pea shoots contain more calcium?
Collard green is a rich source of calcium and it has 870% more calcium than pea shoot - collard green has 232mg of calcium in 100 grams and pea shoot has 24mg of calcium.